Recipe · Gut health
Gut-supportive bircher muesli
By Naturopath Annabel Murray
A quick, simple and delish brekkie that is also cheap and can be made ahead of time. It is rich in fibre from apple, zucchini and oats and combines healthy fats from seeds that support energy, cognition and hormones. Fibre is important for regular bowel motions, and it’s very satisfying – helping keep blood sugar levels balanced for steadier energy. Make a big batch and keep it in the fridge for up to 3 days.
Serves 1 · Prep 5 min + overnight
Ingredients
- ½ zucchini, grated
- ½ apple, grated
- 3 tbsp rolled oats
- 3 tbsp seeds (hemp seeds, chia seeds)
- 1 tbsp coconut flakes or shredded coconut
- 1 tbsp ground flaxseed (great for oestrogen metabolism and hormone health)
- ½–1 cup milk of choice, or water
Optional extras
- A dollop of coconut yoghurt or kefir
- Goji berries
- 1 tsp cinnamon
Method
- Mix all ingredients well, cover and place in the fridge overnight.
- In the morning, top with coconut, berries or other fruit, or chopped nuts.
ANNABEL's tip
To make it gluten free, simply leave out the oats or use gluten-free oats.
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This recipe is general information only and not a substitute for personalised health advice. Check with your health practitioner if you have allergies, are pregnant or take medication.